Your Items

Kids Program

For kids ages 7 -12, our program develops physical abilities, social skills and self-confidence. The program can prepare kids for sports, making them fitter and more coordinated, or provide an alternative for kids who are not interested in competitive sports or traditional team sports. It’s also great for developing good motor patterns, balance, and a positive attitude toward challenges. At the very least, we keep things fun and the kids moving.

What you get in every session plan

WORKOUT BRIEF

We give you the goals of the workout and the “why” behind the workout, along with the best class management strategies and coaching tips for that specific day.

STRUCTURED WARMUP

Sometimes it’s an obstacle course. Or a relay. Or a station rotation. But the goal is always the same — to get kids moving and having fun.

FOCUS

Kids are given time to practice and develop a particular skill or movement pattern that will be in the workout. This lower intensity work gives kids time to work on foundational skills, such as: squats, farmer carry, push-ups, sit-ups, walking lunges, wall balls and so on.

WORKOUT

Every workout is a 6-minute AMRAP so that kids finish at the same time. Our GPP programming is aligned with the developmental needs of this age group, and each class includes two difficulty levels so that everyone is safe and appropriately challenged.

GAME

Every class ends with a fun game that keeps kids wanting to come back for more. We use classic games, such as dodgeball and tag, along with custom creations, like Tarzan and Spinning Angry Birds.

TIME BREAKDOWNS

You get a time breakdown for each piece of a session plan so that you have a rough idea of how long everything should take. These are designed for 30 minute sessions.

What a kids program could do for your community

More Business and Retention

If your gym can become an integral part of a family’s daily routine, you will be helping that family create habits that will lead to a lifetime of health and fitness.

The benefits extend beyond the obvious of an additional revenue stream. Getting an entire family to invest their time, effort, and finances into your gym almost guarantees increased client retention and decreased turnover because your existing members are more likely to stick around if you’re solving more problems for them. A kids program can solve the problem of inactivity or lack of movement. It can help with nightly routines (homework time, etc.). And it can teach kids that fitness can be fun, while also educating on nutrition (maybe lessening those “eat your veggies!” arguments).

Usually, kids classes can be run during times in which the gym previously was closed or empty. Another option that has worked out well, if the space is accommodating, is to run the kids class simultaneously with an adult class in a separate area. This allows the parents to get their workout in without worrying about childcare, which can be a very attractive option for families.

Happier and Fitter Families

Having the whole family as members of one gym also gives them a new shared activity, and an avenue in which parents can connect and talk with their children. Parents love when they get to talk with their kids about squats and burpees. That said, the benefits the kids see in their general fitness and academics are usually the biggest motivators to enroll the kids in the program. Kids can become so specialized in a certain sport at such an early age, that some general fitness becomes necessary for building overall athleticism and improving injury prevention.

Kids are also not getting as much physical activity at school as they used to, which can contribute to trouble focusing on academics, and the retention of that schoolwork. There is a growing body of evidence that says, following rigorous exercise, focus, understanding and retention of academic subjects increase. This is why it is strongly recommended that immediately after a kids class is done, the athletes bring some homework to work on for 20-30 minutes (this will also give their parents a chance to finish their workout if you’re running classes simultaneously!).

We have witnessed first-hand how encouraging kids to do homework or to study immediately after a fitness session can have a profound impact on a family’s nightly routine and the child’s academic success! Win-win!

Get Two Weeks of Free Plans

First Name:

Email address:

Leave this field empty if you're human:

How we’re different than other programs

Session plans are more than just programming — they’re a coaching development tool too.

Unlike bare-bones programming, which typically just gives you a warmup and workout, our session plans give you a complete roadmap for how to coach every class. Each session plan gives coaches some background on the goals and reasoning behind the workout, a suggested way to teach the movements (including scales and modifications), and a time breakdown of each section so that class runs smoothly and efficiently.

This is why we think of our system as a two-for-one: You get programming and a coaching development tool in one platform. Without a doubt, session plans will push coaches outside of their comfort zones, past their defaults, so that they can expand their toolkit and really focus on the most important factors – are the kids being safe, getting fit, and having fun?

One program, two options.

The kids program comes in two different plans so that you have a little more flexibility and can choose which is the best fit for your facility.

The first is a 4-month program that is more structured. Kids prefer repetition, as it gives them more opportunity to practice the same set of movements, and 4 months is about the time kids have off from school or are in the off-season from their sport (if they play sports), so we want to offer gym owners this package because:
a). We know kids thrive from repeating the same cycle over and over throughout the year,
b). We know some gyms offer kids programs seasonally.
So with this package, you buy the stand alone product and then repeat it as many times as you want (with lifetime access). It’s a one-time purchase that you can use again and again.

The second option is a monthly subscription to a year’s worth of session plans. You subscribe monthly and can cancel at any time. After 12 consecutive months, your subscription will automatically end. If you would like to continue using the plans after completing the 12-month cycle, contact us and we can set you up with lifetime complimentary access. If you subscribe for less than 12 months, you can recycle the plans by exporting each month as a PDF and reusing them when needed. With this package, you get more content and variation. It also gives you an opportunity to test-drive our session plans without committing to a 4-month program.

As coaches, we want to show kids that fitness is fun — it doesn’t have to be a chore.
As parents, we want our children to have a life-long love of fitness, and it is our mission to make this possible for everyone else.

Frequently asked questions

For kids classes to be run optimally, it will require some specific equipment. Classes can be done without any additional equipment, but in order to offer the highest quality class possible, the following is recommended:

Class management is different from any adult classes you might run. For instance, kids classes should not extend beyond 30 minutes, and the reason for this is simple — you want to always end class with the kids wanting more, wanting to come back.

You will also notice that the workouts for the kids are almost always a 6 minute AMRAP in order to ensure that all kids begin and end the workout at the same time (no one finishes early) and there is enough time to play the game. It is essential that every kids class ends with a fun game. Even if it’s necessary to leave out some other aspects of class to make enough time for the game, always make the decision to prioritize the game.

From a coaching standpoint, the priorities are different as well. In adult classes the focus is usually centered around intensity and making sure each client gets an appropriately difficult workout. When coaching kids, intensity needs to be one of the last things that is dealt with, instead prioritizing safety and quality movement above speed or load. You, as the coach, need to establish a culture in which more weight or more reps is not glorified, but instead better and safer movement is highlighted and praised. Prioritizing safety extends beyond the individual athlete, because we must also safely manage a group of young athletes.

Some other strongly recommended guidelines:

Have all necessary equipment set out before class begins.

Anytime there is hanging or climbing, ensure the proper matting is underneath the athlete. No steps or boxes under the athlete at any time.

Spacing between athletes should be adequate, usually double what adults would need.

If weight is on the bar, clips are on the bar.

Individual weight choices for athletes are fully dependent on the coach – thus the reason why there are no recommended weights for the workouts.

During teaching components organize the athletes into a circle or semi-circle so that athletes can see each other for visual affirmation.

When coaching the athletes, try to position yourself in a way that you can maintain all athletes in view at all times, thus minimizing having your back turned to any athletes.

Utilize the last minute of class to quickly discuss/review the movements of that class and basic nutrition topics (such as: What is a an example of a vegetable?). With both packages, we give you a pdf that lists our top questions for kids, like: What are some fruits and vegetables that are red? What do fats do for our body and what are some good fats to eat? These questions give you time to decompress and teach a quick lesson on nutrition. We want to help kids make better decisions, by introducing kids to a lot of these concepts, we’re helping parents too!

For kids, there will not be any benchmark workouts as that would distract from the primary goal of having fun during class. Benchmarks are great to gauge progress, however we do not want to discourage kids by introducing the competitive atmosphere too early.

Due to the number of activities kids are involved in these days, this will regulate itself. Generally, kids will not attend everyday due to sports practices, academic commitments, and family schedules.

Pricing for a Kids/Teens program can vary due to any number of factors, but should not be as much as a typical adult membership. A great starting place is around 60% of an adult membership, and family/sibling discounts are strongly recommended. Membership prices should be adjusted depending on how many classes are offered each week, the pricing of other kids programs in your area, opportunity for homework/tutoring following class, and length of classes.

You will create an account, log in and download the session plans (which are split into 4 pdfs, one per month).

You can also downloand bonus pdfs, including a collection of games (with instructions for how to play), questions you can ask the kids during decompression (on nutrition, etc.) and a few other resources.

You are charged once (not a monthly subscription) and have lifetime access.

For the month-to-month option (12-month cycle), your WUWO membership would work like this:

Memberships are monthly, so you can cancel anytime. If you stick with the whole cycle (12-months), you will then repeat the cycle as you wish but you will not be charged anything more. Meaning, the maximum you will be charged is 12 monthly payments.

If you sign up after the first of the month, your initial charge will be pro-rated and you will have access to the remainder of the month’s plans (not the full month).

You will be charged on the first of every month.

New session plans go live on the first of every month, along with a 3 – 5 day preview of the following month (so that your team can plan ahead). This is different from the 4-month package in that you do not have access to the full cycle — you have access to the current month. It’s the difference between a one-time purchase (for a shorter cycle) and a monthly subscription (that can give you far more session plans over time).

You will be given access to a member dashboard where you can find resources and movement videos, browse the session plan calendar, or update your account.

Your dashboard (and the session plans) can be used across all devices — mobile, tablet and desktop — or exported as pdfs.